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Check out the study here: https://pubmed.ncbi.nlm.nih.gov/42578920/
What if a supplement could add lean muscle and make you stronger, even if you never set foot in a gym? A new creatine study in middle-aged and older adults found something close to that, and the results surprised even the doctors.
In this episode of Talking With Docs, Dr. Brad Weening and Dr. Paul Zalzal break down a new 12-week study from Texas A&M University on creatine supplementation in adults aged 45 to 65, with and without exercise. They walk through what happened to lean body mass and strength, what the study hinted at for blood sugar, cholesterol and cognition, and why exercise is still the biggest win.
The study followed 64 healthy, untrained adults. Participants chose whether to join a structured exercise and diet program, then were randomly assigned to creatine or a placebo, creating four groups. The creatine groups took 10 grams a day, 5 grams in the morning and 5 at night. The people who took creatine without exercising gained about 1.1 kg of lean mass and got stronger on the leg press and bench press. The group that combined creatine with exercise saw the biggest gains of all.
New to creatine? Watch our first episode on it: https://youtu.be/8ao1cX3jfu4
You’ll learn:
What the new Texas A&M creatine study looked at, and who took part
How the four groups compared: exercise vs. no exercise, creatine vs. placebo
What happened to lean body mass in each group, measured by DEXA scan
How creatine without exercise still increased leg press and bench press strength
Why exercise plus creatine gave the biggest gains: 34% on the leg press and 23% on the bench press
How water held in the muscles may affect lean mass results
What the study suggested about cognition, A1C and LDL cholesterol
The study’s limitations: a small sample, participants choosing their own exercise group, and a potential conflict of interest
Why creatine can upset your stomach, and why splitting the dose may help
Why it’s hard to get this much creatine from fish, chicken, pork or red meat alone
Why creatine supports exercise but doesn’t replace it
One of the most important takeaways is perspective. Creatine without exercise did better than the doctors expected, but the people who exercised and took creatine came out ahead on strength. Part of the lean mass gain may also be water held in the muscle, which a DEXA scan can pick up. Creatine is a helpful add-on, not a shortcut.
The doctors also talk about food. Creatine is found in fish, chicken, pork and red meat, but only in small amounts, and cooking breaks some of it down, so getting 10 grams a day from food alone isn’t realistic. If you take a higher dose, splitting it up and taking it with food may help with stomach upset.
This is one small study, and bigger studies are needed. But it adds to the growing interest in creatine for people in midlife who want to hold on to muscle and strength as they age. If you’re thinking about starting creatine or changing your dose, talk to your healthcare provider first, especially if you have a medical condition or take other medications.
Which of the four groups would you be in? Do you take creatine, and will this study change your dose? Let us know in the comments.
📄 Study discussed:
Effects of creatine supplementation with and without exercise and diet intervention on body composition, cognitive function, and markers of health in middle-aged and older adults. Journal of the International Society of Sports Nutrition, 2026.
https://doi.org/10.1080/15502783.2026.2716273
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🛑 DISCLAIMER: This content is for educational purposes only and should not replace professional medical advice. Supplements like creatine affect people differently, and decisions about whether to take them, how much to take, and how they fit with your exercise, diet, medications and health conditions should be individualized. Always follow the guidance provided by your physician, pharmacist, and healthcare team. Full disclaimer at talkingwithdocs.com.
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